Video 613 | Micro Workout: Hip Abduction (10 minutes) with Lauren Eirk
Micro Workouts
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07-Oct-2024
In this micro workout, the gluteus medius and minimus are the focus. These muscles attach on the outer hip and are highly involved in standing. They perform motion out to the side, called abduction. They are also involved in walking, climbing, running, and jumping. Weak abductor muscles can cause knee, ankle, and hip pain. They also affect the hip joint in a very big way, placing forces on the greater trochanter of the femur to make our bones strong. This will minimize our risk of falling.
Using bodyweight only, this short workout is composed of four exercise variations:
1. Sidelying abduction neutral
2. Sidelying abduction in external rotation
3. Standing wall isometric neutral / internal rotation
4. Hip "Dips"
5. Isometric sumo squat
You will need access to a wall for some of the workout!
Purchase a Yoga mat:
Yoga Mat: https://amzn.to/2ZDSMrH
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